Extra Work:
Emom16:
1) Good Morning - 3 reps (SSBar)
2) Strict Ring Dips - 10 reps
3) Banded Plank - 20s, heavy
4) Legless rope climb from standing position (no jump)
Rest 4 Mins
Emom5: 4 TnG SqSnatch @ 165/105#
Tuesday, July 29, 2014
Monday, July 28, 2014
Monday, July 28, 2014
Extra Work:
7 Rounds of:
a) 3 Strict + 3 Kipping HSPU for Height
b) 15R/15L Kroc Rows for weight.
**Scale to MU if possible for class workout**
7 Rounds of:
a) 3 Strict + 3 Kipping HSPU for Height
b) 15R/15L Kroc Rows for weight.
**Scale to MU if possible for class workout**
Monday, July 21, 2014
Tuesday, July 22, 2014
Extra Work:
1) Emom 8 - 3 Power Snatch at 155/95 (or 75% if need to scale down)
2) Emom 8 - 3 Power Jerks at 205/135 (or 75%)
1) Emom 8 - 3 Power Snatch at 155/95 (or 75% if need to scale down)
2) Emom 8 - 3 Power Jerks at 205/135 (or 75%)
Wednesday, July 16, 2014
Thursday, July 17, 2014
Extra:
Superset - 7 Rounds:
1) Good Morning 7 x 3 @ 55% BS weight
2) 18 Pistols - To be completed inside of 1 minute, alternating.
3) Power Clean + Push Jerk 7 x 2 @ 70% of 1RM C&J
Superset - 7 Rounds:
1) Good Morning 7 x 3 @ 55% BS weight
2) 18 Pistols - To be completed inside of 1 minute, alternating.
3) Power Clean + Push Jerk 7 x 2 @ 70% of 1RM C&J
Tuesday, July 15, 2014
Wednesday, July 16, 2014
Do class as RX -- PR that BS/Bench!
Extra work:
With a partner complete for time: (If no partner complete 20, 20, 20)
30 Strict deficit HSPU
40 Stone to Shoulder (150/110)
50 Cals on Rower (swap at 25)
Monday, July 14, 2014
Tuesday, July 15, 2014
Class -- Decide if you want to do V2.0 or regular (if you've never done RX regular do that).
Extra work:
Superset - 4 rounds
1) 5 Strict Press w/ 65/45lb DB - Tight core
2) 20 kipping Ring Dips (break if needed)
3) Banded Planks - 30 seconds - Heavy
Extra work:
Superset - 4 rounds
1) 5 Strict Press w/ 65/45lb DB - Tight core
2) 20 kipping Ring Dips (break if needed)
3) Banded Planks - 30 seconds - Heavy
Saturday, July 12, 2014
NPFL Optional Races
5-4-3-2: (2M, 2W)
Snatch (155, 175, 195, 215M, 105, 115, 125, 135W)
Box Jump Over (24/20, 30/24, 36/30, 42/36)
40 Thrusters (235/145)
3M, 3W - Barbell may not touch ground*, may not get more than 1 rep ahead of opp. sex.
Two on floor at a time
40 DL (305/205)
40 CtB
4 Rope Climbs
40 GtO (165/105)
Rest 3mins, repeat
16 Barbells from 115-340lbs
7mins (10 athletes)
1 attempt, alternate genders
115, 130, 145, 160, 185, 200, 215, 230, 245, 265, 280, 295, 310, 325, 340
60 HSPU (5" deficit)
30 HSPU (10" deficit)
10 Free standing HSPU
3 People/Stations working at the same time:
12 OHS (165/105
25 T2B
10 DB Pistols (50/30)
10 MU
20 BBJ (24/20)
Snatch (155, 175, 195, 215M, 105, 115, 125, 135W)
Box Jump Over (24/20, 30/24, 36/30, 42/36)
40 Thrusters (235/145)
3M, 3W - Barbell may not touch ground*, may not get more than 1 rep ahead of opp. sex.
Two on floor at a time
40 DL (305/205)
40 CtB
4 Rope Climbs
40 GtO (165/105)
Rest 3mins, repeat
16 Barbells from 115-340lbs
7mins (10 athletes)
1 attempt, alternate genders
115, 130, 145, 160, 185, 200, 215, 230, 245, 265, 280, 295, 310, 325, 340
60 HSPU (5" deficit)
30 HSPU (10" deficit)
10 Free standing HSPU
3 People/Stations working at the same time:
12 OHS (165/105
25 T2B
10 DB Pistols (50/30)
10 MU
20 BBJ (24/20)
Thursday, July 10, 2014
Friday, July 11, 2014
Extra Work:
Superset - 4 rounds:
1) Axle DL 10 Reps @ 60% 1RM (Double Overhand)
2) OH Walking Lunges 10 Reps @ 50% 1RM OHS
3) Strict DB Press Max Set To failure @ 55/35
4) Max Strict Ring Dips to failure
Rest as needed between 2, 3, & 4.
Superset - 4 rounds:
1) Axle DL 10 Reps @ 60% 1RM (Double Overhand)
2) OH Walking Lunges 10 Reps @ 50% 1RM OHS
3) Strict DB Press Max Set To failure @ 55/35
4) Max Strict Ring Dips to failure
Rest as needed between 2, 3, & 4.
Tuesday, July 8, 2014
Wednesday, July 9, 2014
3) Scale sit-ups to V-Ups, and Push-Ups to HR
Extra work:
5 x 500m Row w/ 90s Rest - After completion of the final row complete:
For time:
50 Pistols
50 Burpees
Extra work:
5 x 500m Row w/ 90s Rest - After completion of the final row complete:
For time:
50 Pistols
50 Burpees
Wednesday, July 2, 2014
Thursday/Friday July 3/4, 2014
Over the next two days depending on availability and when you are working out complete the following complex.
EMOM15:
1) Kroc Rows Max R/L w/ 100/70lbs
2) Pause Front Squat - 3 Reps with 5s count at 65-75% 1RM FS (build in weight from 65% to 75%)
3) 3 Chest-to-Ring Pull-Ups, Muscle-Up, 3 Ring Dips
EMOM15:
1) Kroc Rows Max R/L w/ 100/70lbs
2) Pause Front Squat - 3 Reps with 5s count at 65-75% 1RM FS (build in weight from 65% to 75%)
3) 3 Chest-to-Ring Pull-Ups, Muscle-Up, 3 Ring Dips
Tuesday, July 1, 2014
Tuesday, July 1, 2014
Do RX+ for class then...
Max 20m Walking Lunge -- Take 3-4 sets to build to a max 20m Walking Lunge (Wall-To-Wall) with the axle bar.
Max 20m Walking Lunge -- Take 3-4 sets to build to a max 20m Walking Lunge (Wall-To-Wall) with the axle bar.
Sunday, June 29, 2014
Monday, June 30, 2014
Extra Work:
1. C2B7 sets of 6, :50 rest between sets
2. Ring Dips
7 sets of 6 (Strict), :40 rest between sets.
3. Good Mornings
5 sets of 5 building - Preferably with the safety squat bar
1. C2B7 sets of 6, :50 rest between sets
2. Ring Dips
7 sets of 6 (Strict), :40 rest between sets.
3. Good Mornings
5 sets of 5 building - Preferably with the safety squat bar
Friday, June 27, 2014
Rest!
We're going to take a few days off of extra work for the deload week. This is intentional and also goes hand in hand with a few of you guys showing some signs of overwork (Not PRing, not having full intensity, bodies starting to break down, etc.) -- Be smart and don't let your extra work take away from your regular practice of CF.
Tuesday, June 24, 2014
Wednesday, June 25, 2014
No change in classes, make sure you try the HSPU, scale with Abmats if necessary.
Extra Work:
*Only do if you're not coming Thursday and your shoulders are feeling good*
30 Muscle-Ups for time. Have a plan, EMOM or otherwise! Two scores - one is time, two is failed reps.
Extra Work:
*Only do if you're not coming Thursday and your shoulders are feeling good*
30 Muscle-Ups for time. Have a plan, EMOM or otherwise! Two scores - one is time, two is failed reps.
Monday, June 23, 2014
Tuesday, June 24, 2014
Class:
1) Scale to 5 Kips, 4 CTB, 3 T2B, 2 KtE, 1 Bar MU for all of 1 and 2
2) see above
3) Scale up in weight, use DB if necessary.
Extra work:
SuperSuperSet - 4 Rounds:
1) Kroc Row +10lbs from last week.
2) Bench Press 5RM - +5-10lbs from last week. (This will be your last week before beginning Bench in 5/3/1 - know your weights.)
3) Ring HS Holds - Work on getting into a tight HS hold position on the rings - Hold for 20-30s if possible, if you can try to do 1-2 strict ring hspu.
4) Band Pull-Aparts - 10 reps - palms facing up.
1) Scale to 5 Kips, 4 CTB, 3 T2B, 2 KtE, 1 Bar MU for all of 1 and 2
2) see above
3) Scale up in weight, use DB if necessary.
Extra work:
SuperSuperSet - 4 Rounds:
1) Kroc Row +10lbs from last week.
2) Bench Press 5RM - +5-10lbs from last week. (This will be your last week before beginning Bench in 5/3/1 - know your weights.)
3) Ring HS Holds - Work on getting into a tight HS hold position on the rings - Hold for 20-30s if possible, if you can try to do 1-2 strict ring hspu.
4) Band Pull-Aparts - 10 reps - palms facing up.
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